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K25 Exam 1
Study Guide for 1st Test
| Question | Answer |
|---|---|
| Exercise | A specific movement pattern, designed to activate and involve specific muscles or muscle groups. |
| Repetition | 1 full cycle a movement pattern which comprises the exercise. 1st, the positive phase, goes up, against gravity. (aka Concentric (shortening)) Then the negative phase occurs down, with gravity. (aka, eccentric (lengthening) muscle contraction) |
| Set | Repetitions which are performed consecutively. |
| Load/Resistance | How much weight is lifted or resistance gone against during the exercise. |
| 1 Repetition Maximum (1-RM) | The maximum weight that can be lifted in one repetition. |
| 10 Repetition Maximum | The maximum weight that can be lifted in ten repetitions. |
| Strength | The maximum force of a given muscle. |
| Strength and can be influenced by: | Muscle size, % of FT fibers, neuromuscular adaptations. |
| Power | The combination of strength and speed. |
| Power is closely related to: | Acceleration and Speed. |
| Power is best expressed at: | medium speeds with medium resistance. |
| Power is less muscle-specific than strength because... | power exercises usually use several muscle groups simultaneously. |
| Muscular endurance | The number of repetitions or the duration with which you can persist at a high-intensity exercise. |
| This is the most trainable of the 13 components of fitness... | Muscular endurance |
| The development of muscular endurance is facilitated by: | -Understanding of basic principles of training -Following an appropriate training strategy -Psychological toughness/willingness to repeatedly endure discomfort -Patience and persistence -Motivation to improve |
| Muscular endurance is heavily influenced by... | training history |
| Flexibility | The maximum range of motion of a joint |
| In some joints, this is limited by either bone shape, ligamentous constraint, or contact with another segment. | Range of Motion (ROM) |
| What are examples of joints that have thier ROM limited because of bone structure and ligament arrangement? | Knee, elbow |
| In other joints, ROM is limited by the length of this... | The muscle-tendon unit |
| Joints located in the hip, shoulder, wrist, ankle and spine, with exercise, can have this improved.... | Flexibility |
| Improvement in flexibility is accomplished by | Increasing the length of the muscle-tendon units |
| For the best results, stretching should be at the beginning or end of the exercise? | End. |
| Ability to recover | How rapidly and completely you can restore yourself to a non-fatigued state after exercise. |
| The ability to Recover is... | an aerobic process |
| The ability to recover is best developed by: | High-intensity aerobic intervals ranging from ~ 3 to 15 minutes (the shorter the duration, the higher the intensity) |
| The ability to recover determines... | how many high-intensity sets/repeats/pieces you can do within a given period of time and how frequently you can give a high-quality performance |
| Strength/power athletes would receive greater benefit if their aerobic training was | -of higher intensity -of shorter duration -consisted of repeated intervals |
| Body Composition/Percent Fat | The proportion of lean tissue and fat in one's body. |
| What are the 2 main reasons why excess body fat has a negative effect on physical performance? | 1. Fat is “dead weight”, and increases the amount of work you have to do to move yourself around. 2.Fat is a good thermal insulator, but with more fat, you have trouble getting rid of heat |
| The ability to Recover is... | an aerobic process |
| The ability to recover is best developed by: | High-intensity aerobic intervals ranging from ~ 3 to 15 minutes (the shorter the duration, the higher the intensity) |
| The ability to recover determines... | how many high-intensity sets/repeats/pieces you can do within a given period of time and how frequently you can give a high-quality performance |
| Strength/power athletes would receive greater benefit if their aerobic training was | -of higher intensity -of shorter duration -consisted of repeated intervals |
| Body Composition/Percent Fat | The proportion of lean tissue and fat in one's body. |
| What are the 2 main reasons why excess body fat has a negative effect on physical performance? | 1. Fat is “dead weight”, and increases the amount of work you have to do to move yourself around. 2.Fat is a good thermal insulator, but with more fat, you have trouble getting rid of heat |
| What are the 3 basic steps to reducing fat percentage in the body? | -Burn more calories than you consume -Consume less sugar and white flour -Exercise more frequently |
| The exercises which are most effective for developing bone density are the same as those which develop other components of fitness. These other components of fitness are: | -Muscular strength -Muscular power |
| Which component of fitness is the true foundation for fitness, performance, resistance to disease and longevity? | Aerobic Power |
| Which component of fitness is most related to the strength and effective of you immune system? | Aerobic power |
| What would be a simple way to evaluate aerobic power? | See how fast you could run a mile |
| Describe the general nature and characteristics of exercise that would be effective for developing AEROBIC POWER. | -Implement whole-body exercises -Exercise at high intensities -Repeat intervals (ex: 400m run w/ 2 min rest) |
| The key to development of aerobic power is... | INTENSITY |
| Describe the general nature and characteristics of exercise that would be effective for developing AEROBIC ENDURANCE. | -Best developed by long, low-moderate intensity runs (swims, bike rides) -Duration of exercises is longer (30min-2hrs) |
| Which component of fitness is most effective for prevention against cardiovascular disease? | Aerobic endurance |
| If a person is only willing to do the bare minimum of exercise, which component of fitness should they focus upon? | Aerobic endurance |
| Skill, agility, balance and speed are best developed by: | -Lots of practice -Lots of variety -Lots of variation of environment conditions -More practice |
| Strength/power athletes would benefit more from aerobic power exercise because... | These types of exercises evoke increased production of anabolic hormones. |
| Recovery is an ____________ process. | Aerobic |
| The ability to recover is most dependent upon which other component of fitness? | Aerobic endurance is most relied on in order to recover. |
| What type of exercise can effectively reduce soreness after really hard workouts? | Stretching |
| Through what range of motion will you develop ST, POW, MW and FLX? | Only through a full range of motion will you develop fully. |
| To develop STRENGTH, what are the ideal conditions? | heavier weights, 4-6 RM, slow contraction speeds. |
| To develop MUSCULAR ENDURANCE, what are the ideal conditions? | light to medium weights, 15-20 RM, medium to fast contraction speeds |
| To develop POWER, what are the ideal conditions? | medium weights, 12-15 RM, medium contraction speeds |
| Which component of fitness, once developed, stays with you for the longest time? | Skill |
| Give an example of the specificity of dynamic balance? | Be able to make an adjustment to you balance, quickly and rapidly. (a gymnast on a balance beam) |
Created by:
mgarvin9
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